While crunches are arguably the most common abdominal exercise, they may not be the most effective way to build muscle and strengthen your core.
Sit ups and crunches can have a negative impact on your back which for most people is already over curved and rounded. Pushing or “flattening” the spine against the floor can cause lower back pain later on. It is more valuable to work in a neutral spine and build abdominal strength there.
Crunching actions lead to too much flexion of the spine, which we don’t need as most of us sit all day in the first place! These exercises can enhance our potential for bad posture.
Plus, core training is about more than having a beach-ready body. Effectively working out your core can improve stability, reduce injury, and maintain mobility. But if you’re continuously doing crunches and situps at the gym with the hopes of achieving a sexy six-pack, you may be exercising in vain.
So, what should you do instead? Try planks. A great alternative to crunches, planks can help improve core strength and stability in a neutral spine position.
Full Plank vs Kneeling Plank
Full Plank tends to work an assortment of muscles at the same time and hence takes away the focus of its intentions, to work the deep core.
Most of the deep cores stimulus is passed on to other muscles (legs/arms) during this form of plank.
Kneeling plank with alternating leg raise works the deep core (transversus abdominals) more effectively and will help you maintain better posture and promote a stronger core.
Think of your deep core like a corset that keeps your spine lengthened and in alignment. Without training it properly the spine can become compressed and other muscles around the hips and back become over dominant.
How to do it
From a quadruped position (hands and knees on the floor) place your elbows down where your fingertips are (so hips are 45 degrees) and raise feet away from the floor.
Ensure you have a neutral spine and core is engaged. Proceed to raise one knee just off the floor whilst keeping your body nice and still. Watch out for any movement including arching of the back, shifting/rotating of the hips, loss of core engagement and rounding of shoulders.
Slow is the key to execute this properly.